I have been reading alot about running. My question is "How should my foot hit the ground?" I read it should hit heel first, I also read it should hit ball first and of course I also read it should hit flat.

TURTLE_CHELLE Go get fitted for some running shoes. It helps with knee pain, shin splints and back pain. You may pay a good $70-140 for them but it helps ALOT. I went to "shoedog" on "ROADRUNNERSPORTS.COM" and that way I knew what I was looking for when I went to get the shoes.

Does anyone else have a problem with their nose running when they run? About 10 minutes into my run, I always have to blow my nose. I've also noticed that sometimes I get phlegm in my throat and it makes it difficult for me to breathe.

At first I thought it was just sinuses/allergies. But this happens all the time... both inside and out.

I was running 3x week from Feb-Apr and got a painful set of shin splints on my left leg. I decided that I was pushing myself too hard, doing too much too fast so I took 2 months off running and did elliptical and walking instead. Recently I chose to begin the Couch to 5k program and I have only done 2 runs. (week one) I am developing shin splints AGAIN! I have fairly new shoes (about 50 miles on them) so I don't think that is the problem. I was a runner of about 25 mpw several years ago and I never had an issue with shin splints.

I have watched a few taping videos on youtube and I wonder if anyone here has taped shin splints with success and can offer me any advice or taping techniques that have worked well for them. I plan to walk and do elliptical for the next week and then maybe start C25k over again in a week, maybe two.

Any advice, techniques or encouragement is greatly appreciated! Thanks!

I would start off either where you left off, or repeat the last week you did. I got really sick a while back and couldn't workout for 2 weeks either. I was afraid of how behind I would be. Well I was able do to the next week in my program, and eventually got to the week I was suppose to be, and this was when I was still feeling a little under.

I also agree, running shoes are super important. And if your a girl with a little more going on top, a good bra is also a must. You don't want to be sore from bouncing, or raw from being rubbed. This doesn't necessary have to be expensive either. I got two high quality compression sports bras at Academy recently. The cheaper Champion was much better and doesn't rub at all like the more expensive and better known UnderArmor one I picked up!

Also I would like to add that Walmart has DanskinNow, a Walmart only version of Danskin. I picked up some great moisture wicking t-shirts for only $5 each! So you can find inexpensive workout wear.

There's been a lot of questions on this topic, but fewer answers. I thought I'd try to answer some questions. I have completed the C25K and run one 5K race but am no expert. I suggest you look at www.coolrunning.com or www.runnersworld.com for lots of advice and articles by a crowd of dedicated runners. I am not your doctor, trainer, or coach, so take my advice for what it's worth. But here's what I've learned.

1) Running/jogging is high-impact/high-intensity. Keep this in mind and take care of yourself as you go through the program.

2) One potential problem with C25K is that it is a one size fits all program. People are not one size fits all. People have different fitness levels and body masses. Someone who is fit, but doesn't run, may be able to jump into a later week and skip the earlier weeks. Someone 50 pounds overweight will have a harder time on the program than someone 5 pounds overweight, and will be more prone to injury.

It's perfectly ok to repeat weeks, or take a slow course through the program. If it takes you 20 weeks to get to 5K, who cares? Do what you can and keep moving along.

3) Shoes matter. Running shoes are designed to help lessen the negative impact on your joints and body. Invest in some good running shoes ($50-$100).

4) What about injury? Could be several reasons. You could be pushing your body too fast. Slow down if you need to. Bad form could be an issue, so hurts the body. Bad shoes could be a problem. I've had shoes that weren't right so hurt, but switching to better running shoes got rid of pain. Not taking care of your muscles could also be a problem. Always stretch. I've had muscle pain that went away as I properly stretched the muscles after the workout. Weak muscles could be another problem. If your leg muscles are weak, then jogging will be harder on them. Try some leg strengthening exercises.

5) The only special equipment you really need are the shoes and a watch (if you keep track of time). A regular shirt and shorts (or sweatpants) made of cotton will work fine. There are special clothing made of synthetic materials (like polyester) that are awesome when you sweat a lot since they dry faster, but they aren't necessary. If you make it through the program you may consider buying some running clothes, but I wouldn't buy them in the beginning stages. You can even get these clothes at Wal-mart, Target, or many different stores with active-wear clothing.

6) A 5K is a lot of fun. I was really nervous, but all my nervousness wasn't necessary. There will be people who walk and people who sprint the whole way. People will have headphones on, so bring yours if you want to. Usually somewhere in the race (maybe halfway through) is a water table to get a drink.

7) One last thing. The first part of the program was harder than the end of the program. It wasn't until the last few weeks that I really felt like most of the struggle was gone. So keep at it and realize that it will get easier!

@ASHLEYENGELBERG Though I currently don't run at the moment, I highly suggest you go to a local running shop to get fitted for shoes. When I was attempting a C25K running program back in September of last year (or so), I got injured. I developed a serious bone bruise in my left knee all because I was wearing improper shoes. I do have severe over pronation, but I have to get special shoes to prevent this from happening again. I can't not stress how important shoes are! Don't end up having to go to the doctor, suffer months of pain, use crutches, and countless physical therapy session all because you bought the wrong shoes. A good pair of running shoes should run (haha) around $90-120, but will last you several thousand miles (or at least 6 months to a year)!

Go to your local runner's shop, tell them about where you run and what you do. Let them see you walk and your gait!

I jogged today a is nd it was 88 degrees. On Wednesday when I am scheduled to jog again it is supposed to be 90. What advice do you have for jogging in the heat? late afternoon is the only time I can fit C25K in on Wednesday. (About 3:30 or 3:35 start time)

Love the Lord your God with all your heart, all your soul, all your srength and all your might. Love your neighbor as yourself.

In response to superthinmom1: To adjust the calorie range on your sparkpage, you just need to go into your fitness page where you track your cardio and make sure all the information is accurate. If you run 3 times a week for 15 minutes and walk for 15 then your page should have checkmarks next to the days that you run. There is a box under the calendar that you will be checkmarking in and it allows you to put in how long your do your cardio for everyday. You just put in how long you ran/walked/jump roped etc etc and it will adjust your calories accordingly. In response to ashley: I am not really sure about the shoes, but I do know that most places have at least a small local shoe shop that usually have people who are tremendously helpful. I personally run in the skeletoe shoes and I love them. As for the running gear, I run in yoga pants. ( I want to buy some compression pants though) and a nylon mix material compression shirt. It keeps my girls from jiggling everywhere and hurting which makes my runs so much easier. The pants should be of a nylon or wool mix too. These materials keep moisture away from the body. It keeps you cooler basically. If you live in a colder climate, wool is great. It is super breathable in hot weather but equally insulating in cold weather. You don't have to spend a huge amount in them. Alot of stores (target, jcpenneys, shopko) have these shirts and pants for a reasonable price, just without the name brand. Hope this helps!

Well I didn't get an answer to my question. Maybe I can help you with yours. I started hitting the gym hard and walking every day and I had the same problem. DH did some researching and realized we weren't getting enough calories. I know that sounds crazy as I am trying to seriously lose weight but as soon as we adjusted our intake I felt so much better and actually started to lose better. Its never attractive when you go to a salad bar and eat like a starving moose. He did some adjusting on my nutrition page and it bumped up my calories. Not sure what he did but it worked. I only eat that many calories if I am actually working out hard. Good luck to you. Hope that helps. Carla :)

I went on a mission trip to Nicaragua last week. I did Week4, Day 3, fine; Week 5,day 1: great; Week 5, Day 2, good! I haven't been able to finish week 5 b/c of travel day and today jet lag. I'll do it tomorrow or Monday. My joglog says to jog 20 minutes. (Nonstop). My last jog was two 8 minute sessions with walking in between. does this sound right? I'm not sure I can go a full 20 minutes without dying. Please help!

Love the Lord your God with all your heart, all your soul, all your srength and all your might. Love your neighbor as yourself.

Hi everybody! I joined this team several weeks ago but haven't really gotten involved. I basically started seriously with SP in August. I have lost 57 lbs and have started trying to run/walk to amp up the weight loss. I have no endurance. I can only jog for about 10 seconds at a time and then walk 10-15 seconds. then jog again. If I try to do any more than that I can't maintain it for any length of time. I don't understand. I have been trying to jog/walk for several weeks now. I have tried different times, running paces. I just can't maintain anything. I have been walking since September. DH and I are up to 5.5 miles in 96 minutes. That is great considering when I started it was a 30 minute mile. Lol. If someone has any suggestions I would appreciate it. I want to be able to run! Thanks, Carla.

I just started yesterday, and even managed to jog for about 3 minutes or so total. Today my right foot hurts. It didn't yesterday, and I don't see any bruising at all. Does anyone have any idea what this is?

I am a very new runner. That being said, I have no idea what apparel is best. I got a blister yesterday wearing two pairs of cotton socks with my running shoes :-( and my clothes were soaking up sweat and sticking to my skin. It was uncomfortable and yucky. Any suggestions on what to wear when running?

Here's some info about it http://www.itendonitis.com/quadriceps-tendonitis.html:

"The best way to start to treat your quadriceps tendonitis is to rest. Best will allow the tendon to repair and the inflammation to go down. In most cases you will have to rest the affected area for about 4-6 weeks. It's important that you let your quadriceps tendon fully recover. If you fail to do this there's a good chance the tendonitis will come back.

To help ease the pain and swelling you can apply ice to the area, use ice massaging techniques or take over the counter anti-inflammatory medication. Remember you should not apply ice directly to the area, always wrap the ice in a towel. Ice should only be applied in 20 minute intervals.

Once you have rested your knee until the symptoms have fully healed it's imprtant you ease back into exercise. Your tendons would have become slightly brittle due to the inactivity and are susceptable to developing tendonitis quite easily.

If you follow the above steps and your tendonitis symptoms do not subside you should see a doctor about it. You may require further treatment like cortisone injections or in extreme cases surgery.

Prevention Techniques There are several ways you can limit your chance of getting quadriceps tendonitis. Simply warming up and stretching before exercise is a good start. When exercising, know your limits and don't overdo it. If you are involved in sports that place excess strain on your knees you may want to consider getting a kness support brace for extra suport. Footwear is also important, always wear footwear that's suited for your sport."

�The greatest fine art of the future will be the making of a comfortable living on a small piece of land...� - Abraham Lincoln

"Have patience with all things, but chiefly have patience with yourself. Do not lose courage in considering your own imperfections, but instantly set about remedying them--every day begin the task anew." - St. Francis de Sales

I have quad tendinitis. I rested and quit running for a month and did exercises to strengthen it and then after a month started running again, but did it slowly. first started by walking, then running for x amount of time and slowly was increasing that time. Well it is back and it hurts to run again. I was wearing a knee brace. But what should I do? Should I get a tendon band and start all over again? I want to keep running, but I don't want to kill my knee or really hurt myself doing it. Any suggestions?

I've noticed something as I browse motivational pages and things on the site. A lot of people talk about plateaus, but most of the people who are working on a jogging/running/working toward jogging&running plan seem to lose weight more regularly. Is there something about running that just sort of powers people through plateaus? Just curious.

�The greatest fine art of the future will be the making of a comfortable living on a small piece of land...� - Abraham Lincoln

"Have patience with all things, but chiefly have patience with yourself. Do not lose courage in considering your own imperfections, but instantly set about remedying them--every day begin the task anew." - St. Francis de Sales

CJ - THANK you for your answer/support. It sounds like you are doing the right things for visibility - do you carry any pepperspray or anything? Even if there aren't "attackers" it would keep a dog or something at bay if necessary. Otherwise I can only think, where I live there are trails that are well maintained so you are less likely to stumble on something in the dark. I'll keep track of answers to this though, I'm curious to hear what others say!

Oh, and I came on here because I had a question. Does anybody run in the dark? With the time change I don't get home in time to run in the day light, so my only option is to run on a treadmill (which I don't like) or run in the evening aka dark. I have a headlamp and I have a reflective vest. Does anyone have experience doing this and could they offer any tips, an article to read etc?

I did miss days here and there when I first started C25K, I would just continue on to day 3 and then move to W2D1 etc. If you miss too many days in a row, you may want to repeat the day or even the week, I did repeat a couple of weeks. Remember it is designed to get your body ready to run 5k by gradually building you up to running. So only move on when you feel physically comfortable moving on. With that said, sometime you do have to push yourself mentally a little to make that next step - don't let the thought of moving to the next level scare you into repeating too many times. Listen to your body, not your brain.

I, too, have a question. I am just now starting C25K. I did day 1 yesterday, tomorrow is to be day 2. My husband and I have...complicated schedules. If we are unable to do it tomorrow or the next day, do we have to start the count over again? Any tips for staying on track?

Scraphappy: I do find those calculations to be incomprehensible :) I never burn as much as I 'think' I should. And I think 148 is more than you think it is. Remember part of the greatness of burning calories with cardio is stimulating your metabolism. The big downside to the pedometer (I would think) is that it doesn't account for resistance: the hills/interval aspects, that sort of thing. Have you looked at the product website? Questions that other people might have also? Good luck! You can do this!

I have started running again. Yay! I bought myself a pedometer called ColorTrac Max Calorie Burn pedometer. I tried to set up the program for the weight, height, strides, etc. For the life of me, I can't seem to figure this out. I just used it today for running two miles. I only burned like 148 calories which I thought was not a lot. Will it make a difference if I set the program? Can anyone help? Thanks!

Ok I have a ? I want to work on running but I am having a hard time with it. I dont run at all right now and when I try the to the day one I have a hard time making it through a full min. of jogging. What can I do to different. I walk at least 3 miles 5 days a week. How long do you think it will take to able to jog the training week 1. I do have knee pain and my breathing is hard. I know it will not happen over night but I dont know how I should start I dont want to push my self to hard and hurt myself but I feel I should be doing more and not sure if I should.

I entered my first 5K race and it's on a Saturday and I was wondering whether it's better to take it easy - running-wise - the week of my race or run my usual 3 times a week plus the race? Or what? Thanks for any tips!!

I am thinking about doing this program and have a couple questions: I have severe pain in my heel in my left foot, I know (from doc) this is plantar fasciitis and heel spur pain and I should take it easy but work through it---is running recommended? I am not a runner but would love to eventually be. Also, what do you prefer...treadmill or outside?

QueenBee Don't worry! I have about 70 pounds top lose myself. I am starting week 2 tomorrow and I am really excited about it. You just have to not doubt yourself and do it. It hurt at first, i had problems breathing at first, but I worked through it. I finished week one yesterday and it was a breeze. It's amazing how just 3 days makes a difference. I love the feeling as the sweat pours down my face! I know that sounds disgusting but it's liberating because I feel that I am actually doing something good for me.

You can do anything you put your mind to. We are all on the same journey whether we have 10 pounds or 100 pounds to lose. It doesn't matter if we are tall or short if we just try we can do it. I have faith that if you begin you can do finish. Who cares if you have to repeat a week or two??? You will know that it is good for you and for your physical and emotional self.

So, I've done 5K--a couple actually. I have a goal of 6 races in 2011 and I have run 2--next is July 17.

My problem is I feel like I am still struggling to finish 5K and I am super tired/sore the next day. I did the program, restarted at week 4 it to train for my March race (I live in Michigan so outside running in winter is challenging). But I'm still not feeling like I am a "runner."

How do I get to the point where I feel like I could keep running at the end of 5K? Am I just expecting something that won't happen after age X?

Erin RMichiganEastern Daylight Timezone

"They always say that time changes things, but you actually have to change them yourself." � Andy Warhol

Only thing I have ever found to "cure" a blister is time. For socks I really like Smart Wool socks--never get blisters with them. Cost more, but last a long time and are worth it. Other than that maybe powder on your feet before you put socks on?

Edited by: EJRANVILLE at: 6/30/2011 (10:00)

Erin RMichiganEastern Daylight Timezone

"They always say that time changes things, but you actually have to change them yourself." � Andy Warhol

So, I've been running consistently for the past few months, got good shoes from a running shoe store, and ran/walked a half marathon and I am now struggling with a blister problem. I have three on the toes of my right foot and two on the arch and heel of my left. What is your advice on how to treat the ones I've got so I can run without being in pain. And what can I do to prevent getting more. As a side note, I do use moisture wicking running socks.

About the stitch thing, I don't know if its true but I read somewhere that it isn't a muscle cramp that you need to stretch out. It has something to do with your breathing (you've basically stopped breathing or not getting enough air into your lungs.)

So the way I work through it is by focusing on my breathing pattern, trying to expand my diaphragm as much as possible while inhaling before contracting it while exhaling (the opposite of rising chest during inhale/slouching at exhale).

Another trick I read is to focus entirely on exhaling as much as possible and the inhaling will take care of itself.

I am 4 days away from my very 1st 5k and I have complete 1st timers anxiety. How do you stop that. I feel like I haven't been training at all. Also when you are out there is it strange to take your own bottle of Gatorade and to have your smart phone? It has my music on it that I like to run to and an app that lets me know my pace. So I would like to use it. I just don't know what to expect which is one of my problems. Anyone else had this anxiety problem too before their 1st race?

Ok, I joined this team because I aspire to be a runner, but I am not sure if I can be or not. I have walked 3 - 5 ks this year and I am not a fast walker -minutes always under an hour, but still 48-55 min depending on if I was pushing my daughter in her stroller. I struggle and huff and puff when walking fast... so will I be able to run w/out passing out ? LOL? I am worried about whether or not I can do it. I work out on an elliptical 6 or 7 days per week for an hour and 4.2 miles per hour is my average? I am just dumbfounded how people can run a 10 min mile or less...I would like to be one of those people, I just am very nervous about it. I looked at the coolrunnings.com program and it sounds manageable, but what if I am REALLY slow? Should I try this or should I just stick to walking? I have 60 lbs to lose, and I am short. When I walked a 5K w/a tall friend I felt like a puppy dog scampering to keep up with her. Any suggestions? I am so in need of them.

What do you guys do when you're running and you get a stitch in your side? I tried stretching during the walk parts but that didn't alleviate it totally. I tried breathing deeper, and that helped slightly. So what should I do?

Did W1D3 today. I got through, but it was challenging to keep running. I don't know if I should stay at week 1 because it is still not easy. Any thoughts on whether I should move on to week 2 or stay longer on week 1?

I have tried the coach to 5k run training program, but I still can only run 2-2:15 minutes and walk 2 minutes at a time. I start to feel faint and I just run out of steam after 2 minutes. How can I improve my running time and not feel so worn out and faint during my run?

Your time is just fine. When I did my 5k my goal was completion and I did it around 40 minutes. There are lots of people who walk it, others who walk/run so just do what's comfortable for you and feel proud you are out there...oh and don't forget to have FUN!

I am a newbie runner and have signed up for my 1st 5k for June 4th. I have never run long distance before and was told that the normal time for a new runner doing a 5k is about 30 minutes, but I am at 42-43. Is this bad? And is it bad that I have to walk some? I just don't want to come in last for my first 5k and I am worried that I did not train long enough for it if I can only do it in 42-43 minutes. Am I just over worrying?

I have the exact problem!! I'm on week 3 and I feel that my legs are holding me back!! I think I have shin splints. I have been stretching my calves really well before and after and it has helped some. I have been to a PT before and know I have tight calves. Glad I'm not the only one!! I too thought I would have more trouble with my lungs!!!

I am interested in the Vibram shoes, the Bikila model to be exact. I've heard they are supposed to be very good support to run in. I'm wondering if they are better or equivalent then a regular running shoe.

Red, I normally do not stretch before my runs but use my 5min warm up to get my muscles warmed up... brisk walk. Lately though, I feel as though I'm developing shin splints, or at least I have very tight Achilles tendons, so I've been stretching those before, and for a long time afterwards. The last thing you want is some sort of muscle/ligament injury sidelining you.

You never regret the workouts that you do. You regret the workouts that you DON'T do.

I am new to 5K's and have been looking to sign up for one, problem is where do I find one!?!? I have been able to find a few in my area but none really are for a good cause, just scheduled by a local running club.

Just a basic question...how do you warm up/stretch before running? I had always heard that you are not supposed to stretch with cold muscles, but lately I hear people saying to stretch before running. Do you warm up then stretch then run? Sorry if this sounds dumb! Just trying to keep my out-of-shape self from getting injured!

Edited by: DISCOVERLLH at: 4/8/2011 (18:58)

"I'm not telling you it is going to be easy - I'm telling you it's going to be worth it" -- Art Williams

I have a question. :-) I am on the second day of week three and am amazed that my lungs are making through the three mins!!! What is stoping my are my legs. Once I get about halfway through the program (for that day) my calf and shin starts to hurt. To the point that I cant run any more, but after I stop running it stops hurting. It does not hurt on my off days or when I walk. I guess my main question is what could be causing this? I am a very slow runner and my stride is very short. I am still working on breathing deep but like I said I am making. Any help would be great!!

Thanks so much everyone for the advice last week about finding running shoes. I went to Dick Pond Athletics today and was AMAZED at how knowledgeable the manager was! He watched me walk on the floor and a treadmill, checked my old shoes for how they were wearing, and figured out what was going on with my feet. What a difference between buying running shoes online and at a running store! I am so happy and really appreciate your help!

"I'm not telling you it is going to be easy - I'm telling you it's going to be worth it" -- Art Williams

Thank you both so much for the great advice! I am SO sore today, but I went swimming for 80 mins and I am working through the sorness. ahhhh! Tomorrow my running partner and I are going to do day two of week one! I know I will still be sore, but I will push through it! This chicky isn't giving up! :) I hope you guys have a great week and keep pressing forward to your fitness and wellness goals! Once again...thanks!

Congrats on starting C25K Amygale! This may seem a bit OCD, but when I've hit my stride during my runs, I usually breathe in a three step pattern. Inhale for three steps, exhale for three steps. That's just me, but it keeps me focused. Good luck and pace yourself. You'll be running 30mins non-stop before you know it.

You never regret the workouts that you do. You regret the workouts that you DON'T do.

AMYGALE ... I started the c25k program four weeks ago and I also went into this very out of shape. I started the program outside but then the weather got cold (AGAIN) outside so I did a few of the sessions inside on the treadmill. I felt like it was getting easier and got really excited. THEN, I started back outside and O BOY what a difference. It was a lot harder and I had to repeat w2. I am fortunate that my gym has an indoor track so when I can't be outside I run there. The treadmill gave me a false sense of comfort in my own ability. When it comes to breathing I just really concentrated on breathing in through my nose and out through my mouth every four to five steps. Its important to actually breathe in deep as well otherwise you're not getting oxygen you need. Short quick breathes actually make it harder and more winded. Talk to yourself or your running partner, it really helps. My friend and I encourage each other when needed and the talking actually forces you to breathe. Keep running and don't give up. It does get easier and feels great when you feel the progress. Don't hesitate to repeat a week if needed and don't worry about your pace right now. Also a good pair of running shoes is a big help! I went to a local running store and they watched me run and matched me up with a pair of shoes that best suited me. Good luck and keep up the good work!

I am not only new to SP, but I am also new to running. I am teaming up with a close friend of mine in efforts to lose weight (we are at the same fitness level....over 100 pounds over-weight)... We are doing strength training 3X per week, swimming at leat 1 hr 6 days per week, and also doing some cardio DVDs. Furthermore, we have decided we want to run the annual 5K 'Sunburst' in our local city, and our mutal friend suggested we use the C25K program to help us train for the event. It just so happens to be that the 'Sunburst' is in exactly nine weeks from this coming Saturday, so the timing is perfect.

Today, (Monday April 4) my friend and I laced up our running shoes and pointed our feet towards the Riverwalk and began our C25K training. After the 5 min brisk walk warm up, we of course jogged the first 60 secs interval and we had no problem...but WOW the intervals after that was WAY hard for the both of us!

My question is this... How am I supposed to breathe? I finished the first day of training huffing and puffing away and my lungs were on FIRE! I live in Indiana and our spring hasn't exactly 'sprung' yet, so it is still a bit chilly and windy out... I am thinking my lungs were hurting from breathing in all the cooler air so fast... Should we switch to using the treadmill until it is warmer out?

Thanks for any advice (Keep in mind I am way outta shape, and completely new to running; however, I am a fighter and I am DETERMINED to finish my first 5K of many!)

I have tried this program a couple of times, always doing it outside rather than on a treadmill. The results were shin pain and painful swollen ankles. (twice their normal size) This time, however, I started using a jogger(mini trampoline) to do the first few weeks, then I figured if there was no pain or swelling, I would try to do the rest outside. I am wondering, during the first couple weeks of training, aproximatly how many miles a 30 minute walk/jog would be? I know when I do my indoor walk dvd's they say a 15 minute workout equals a mile.

Any thoughts on this?

Live, Laugh, Love

Live everyday as though it was your last.

Laugh from so deep down inside that it can't help but be heard

Love with all your heart and soul

"Sometimes you have to take a leap, and build your wings on the way down."

"Fall down 7 times, get up 8- Japanese Proverb-

We are no longer puppets being manipulated by outside powerful forces; we become the powerful force ourselves. -- Leo Buscaglia

I joined this time last year, and attempted to do the C25K and ended up on crutches. Boo. I did not have good running shoes, I did not warm up/stretch enough, and I continued to do it despite being in pain. I have learned my lesson!!

That said, I am not in good shape at all. I really have the desire to a) get in shape and be healthy and b) be a runner!

The past 2 days I have been exercising 10-15 mins with walking 40 seconds, jogging 20. So far, so good.

I guess my question is, how do I make sure I do not hurt myself again? Also, can I do it inside? I do not have a treadmill or a gym membership, but I would just do it on the spot at home.

I did Day 1 and 2 of Week one on the treadmill and some of my friends who are runners told me to try to run outside. I did that today and found it was much harder. My chest was burning when I was breathing. Did anyone ever feel this. Will I get stronger as I go on. I need a little pep talk here. I really want to become a runner because everyone I know who runs says it is awesome.

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